Sebeletsa lijo tsena tse monate tsa lentile le li-Chapat tse chesang (Indian flatbread) kapa Parathas (sebaka se patehileng sa India) le lijo tsa hau tse ratoang haholo bakeng sa lijo tse bonolo empa tse khotsofatsang haholo.
Seo U tla se Hloka
- Kopi e le 'ngoe
- Split Moong Daal (split yellow lentil)
- Letsoai ho latsoa
- 1/2 tsp
- turmeric phofo
- 3 tbsp. oli ea limela (kapa canola kapa oli ea phepelo ea soneblomo)
- 1 tsp. peo ea komine
- 1 pin ea asafetida
- Ginger (2 grated)
- 2 li-chilies tse tala (tse betliloeng hantle haholo)
- 1 tbsp. lero la lime (kapa lero la lemone)
- Ho khabisa: Ho khaotsoe
- makhasi a fresh coriander
Kamoo U ka e Etsang
- Beha letšoao ka sekotlolo se seholo mme u hlatsoe hantle. Beha daal e hlatsoitsoeng ka pitsa / penti e tebileng ho e pheha. Eketsa metsi a lekaneng hore a koahe ka botlalo palesa, letsoai ho latsoa le turmeric powder. Kopanya hantle 'me u hlomele ho pheha. Cook ho fihlela daal e le bonolo empa e sa pata.
- Pheha oli ka pane e 'ngoe, ka mocheso o mofuthu' me u kenye peō ea komine le chilli e tala. Fry ho fihlela spluttering e ema 'me u kenye ginger gated. Fry ka motsotso o le mong.
- Joale eketsa lesoba le phehiloeng mme u tsoele hantle. U se ke ua pata molumo ha u ntse u susumetsa.
- Nako le letsoai ha ho hlokeha le ho tsosoa. Tlosa mocheso.
- Etsa metsi ka lero la lero la lemone, tsosang hape (ka bonolo!), O khabisitsoeng ka coriander e khethiloeng 'me u sebelise ka Chapathat kapa Parathas e chesang le pople eo ue ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 216 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 177 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 7 g |
| Liprotheine | 13 g |
(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)